A Workout Finisher for Every Body Part

Regardless of what kind of workout you've got planned, here's a finisher for every body part.

Workout finishers have two-fold benefits, the first is that they tap into and fatique muscle fibers that might have been left undertrained during a workout session. And secondly, they're a lot of fun to do. Excessive blood flows into to your muscles and throughout your body, your drenched in sweat and slightly winded - the signs of a successful finisher. If you're itching for that pumped-up feeling, here's one solid finisher for each body part.

CHEST >>

The Stretch and Press Chest Finisher

Move One: High Cable Flye, 15 reps

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Move Two: Low Cable Flye, 15 reps

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Move Three: 135lb Barbell Bench Press [load barbell with one-25 lb. plate and two-10lb. plates] rep out to failure and strip the first pair 10s off, rep to failure, then strip the second pair of 10s off.

SHOULDERS >>

Set-up: For this finisher, all you need is a 45-pound barbell. You’ll add weight as you progress.

Reps: 1 set of 50-100

Tempo: Fast on both the concentric and eccentric contractions.

> Standing upright, hold the barbell at your upper chest/collar bone area with your hands shoulder-width apart. Push the bar out horizontally with both hands as if you’re punching. When your arms are almost extended, snap the bar back to your upper chest and repeat. This is meant to be a very quick movement. It’s not a military press where you’re pressing the weight vertically; rather, you’re pushing the weight out so it’s parallel to the floor.

LEGS >>

2-Minute Leg Press Test

"While this, and any other finisher, can be performed during total body or body-part split type training, this finisher is especially effective and challenging when thrown in at the end of a leg day. Remember, finishers do not (and really should not) be complicated. At this point in the workout, you just want something simple that you can grind through.

> Set up a leg press machine with 70% of the weight you would use for 10 reps (so if you normally bang out 400lbs for 10, load up the leg press with 280lbs).

> Set a timer for two minutes and try to bang out as many reps as possible in that amount of time. Try not to stop for rest and try not to completely lock out at the top, keeping tension on your legs the entire time."

Weighted Rope Crunch
Kneel in front of a high cable stack with a rope attachment. Hold the rope with your hands on either side of your head. Crunch forward while bringing your elbows toward your stomach.

Hanging Leg Lift
Grab a chin-up bar and hang your body off the ground. Without rocking or swinging, raise your straight legs as high as you can.

45-degree Laying Windshield Wiper
Lay on your back with your arms out to your sides. Bring your legs straight up until you have a 90-degree angle at your hips. With control sweep your legs from side to side, achieving a 45-degree angle with the floor.

CARDIO >>

The 3-2-1 Row Finisher

"Too often the rowing machine sits in the corner of the gym collecting dust. That’s unfortunate because it can be one of the most powerful conditioning tools on the cardio floor. Give the rower some much deserved love by completing this finisher (though you may not be feeling the love by the end of the workout)."

Human Growth Hormone or HGH, is a naturally produced hormone in the body with a variety of benefits including; increased lean muscle mass, a boosted metabolism, faster recovery time, more strength and improved endurance.